L-sit pull-ups

Muscles worked
: Latissimus dorsi, trapezius, abdominals, hip flexors.

Execution

1. Hang from the bar with your arms straight and your legs extended in front of you at a 90-degree angle, in an L-sit position.
   
2. Pull by bringing your chest toward the bar, without releasing the tension in your core.
   
3. Pause briefly at the top, then lower yourself slowly, controlling the movement.
   
4. Keep your legs still and straight throughout the exercise.
   
5. Breathe steadily and keep your core tight.
   

Tips : Keep your abs tight to stabilize your position.

Start by practicing standard pull-ups and the static L-sit before combining the two.

Australian pull-ups (advanced)

Muscles worked
: Latissimus dorsi, trapezius, rhomboids.

Execution

1. Position the bar at waist height and hang from it with your arms straight, your body upright, and your heels on the ground.
   
2. Pull your chest towards the bar, squeezing your shoulder blades together.
   
3. Pause briefly at the top, then lower yourself slowly.
   
4. Keep your core tight and your hips aligned.
   
5. Inhale on descent, exhale on ascent.
   

Tips : The more horizontal your body is, the harder the exercise becomes.

Keep your elbows close to your body and avoid swaying.

Front Lever

Muscles worked
: Latissimus dorsi, abdominals, glutes, lower back, rear deltoids.

Execution

1. Hang with your arms straight, palms facing the floor.
   
2. Tighten your back and abdominal muscles to bring your body into a horizontal position, parallel to the floor.
   
3. Hold the position for a few seconds without bending your arms.
   
4. Descend slowly while maintaining control.
   
5. Keep your gaze steady and your body perfectly aligned.
   

Tips : Start with a tuck front lever knees bent) before gradually straightening your legs.

Focus on scapular strength and total body tension.

Back Lever

Muscles worked
, shoulders, abs, glutes, lower back.

Execution

1. Hang from the bar and slowly lower yourself into an inverted position, head down.
   
2. Rotate your body until you are lying flat on your back.
   
3. Tighten your abs and glutes to keep your body aligned.
   
4. Hold for a few seconds, then slowly return to the starting position.
   
5. Keep your arms tight at all times.
   

Tips : Practice the skin the cat and the tuck back lever attempting the full version.

Keep your chest open and your arms locked to avoid joint strain.

Dips

Muscles used
Lower pectorals, triceps, anterior deltoids.

Execution

1. Place your hands on the bar, keeping your arms straight and your shoulders relaxed.
   
2. Lower yourself slowly until your elbows form a 90-degree angle.
   
3. Push up forcefully to return to the starting position.
   
4. Keep your upper body leaning slightly forward.
   
5. Control every phase of the movement.

Tips: To target your pecs more effectively, lean your upper body forward slightly.

L-sit

Muscles used
Abdominals, hip flexors, quadriceps.

Execution

1. Place your hands on the bar, keeping your arms straight and your shoulders relaxed.
   
2. Lift your hips and extend your legs straight out in front of you at a 90-degree angle.
   
3. Hold the position by tightening your abs and quadriceps.
   
4. Breathe slowly and stay steady.
   
5. Descend under control.
   

Tips : Start with a “tuck” version (knees bent) before fully extending your legs if needed.

V-sit

Muscles used
Abdominals, hip flexors, quadriceps.

Execution

1. From an L-sit position, raise your legs above your hips to form a “V”.
   
2. Keep your arms straight and your shoulders back.
   
3. Tighten your abs and thighs to hold the position.
   
4. Breathe calmly while maintaining the tension.
   
5. Descend slowly without losing control.
   

Tips : Don't sway your upper body; the movement should remain steady and controlled.

Toes to Bar

Muscles worked
, abdominals, hip flexors, forearms.

Execution

1. Hang with your arms outstretched in an L-sit
   
2. Engage your abs to pull your feet up toward the bar.
   
3. Touch the bar with your toes, then slowly lower yourself back down.
   
4. Avoid excessive swinging motions.
   
5. Control the descent to maintain core tension.
   

Tips : Don't focus on speed—prioritize precision and control.

Fix your gaze on a point in front of you and engage your abs before each rep.

Suspended windshield wipers

Muscles worked
, oblique abdominals, rectus abdominis, hip flexors.

Execution

1. Hang with your arms straight or slightly bent.
   
2. Raise your legs straight up.
   
3. Rotate your legs from left to right while keeping your abs tight.
   
4. Keep your shoulders steady and your core tight.
   
5. Control every movement smoothly.
   

Tips : Perform the movement slowly to maximize the work on your obliques.

The straighter your legs are, the harder the exercise is.

Handstand

Muscles worked
, shoulders, triceps, trapezius, abs, glutes.

Execution

1. Place your hands on the bar with your arms straight.
   
2. Lift your legs up until you’re in a handstand position.
   
3. Contract the abdominals and glutes to stabilize the body.
   
4. Focus on a point between your hands to keep your balance.
   
5. Hold the position for a few seconds before slowly lowering yourself back down.
   

Tips : Start against a wall to work on your stability.

Actively push with your arms and lift your shoulders to anchor yourself firmly.

Elbow Lever

Muscles worked
, shoulders, glutes.

Execution

1. Place your hands on the bar, with your elbows bent close to your stomach.
   
2. Shift your weight forward until your feet lift off the ground.
   
3. Rest your upper body on your elbows to stabilize your position.
   
4. Hold the position for a few seconds without arching your back.
   
5. Slowly return to the starting position.
   

Tips: Look slightly ahead to maintain your balance.